10 Minute EMOM:
1 Power Snatch
5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.
Sets 1-3 - 60%
Sets 4-6 - 65%
Sets 7-8 - 70%
Sets 9-10 - 70-75%, based on feel.
From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Assault Bike Calories
16 Dumbbell Power Snatches (50/35)
After Each Set:
200m Run (with dumbbell)
A descending ladder of bike calories where after each set, we complete a fixed amount of alternating dumbbell snatches and a run.
On the dumbbell, we are looking for an "Open"-feel load. A weight that we are very confident we can move through with at most, a single break for a short breather.
On the run, we are looking for a load we can run with. You will run with the dumbbell from the power snatches.